Featured Image – Two weeks ago today, our NECC 2017 Beach Events for the Individual Athletes. #blessedwithawesomeweather #eastcapechamps #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower  #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX WOD

1)
a) Neutral Ring Holds – EMOM 20 sec hold for 5 min (I.e. rest 40 sec)

Score = Total Hold time out of a possible 1:40

b) Skin the Cat – 10 slow quality movements completing 1 at a time (rest as needed btwn reps)

Score = For Quality

c) Practice Pistols

Score = For Quality

then…

2) AMRAP the following for 17 min:
20 Pistols
20 C2B Pull-ups
20 Burpee Box Jump Over (61cm/51cm)
20 HSPU’s
20 GHD Sit-ups / SUB 40 Hallow Rocks
20 Ring Dips
20 GHD Hip Extension / SUB 40 Supermans

Score = Total Reps

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1)
a) Neutral Bar Holds – EMOM 20 sec hold for 5 min (I.e. rest 40 sec)

Score = Total Hold time out of a possible 1:40

b) Skin the Cat – 10 slow quality movements completing 1 at a time (rest as needed btwn reps)
Scale to – Hanging knees up (20 reps) and End position Isometric Skin the Cat holds (10 sec hold x 10)

Score = For Quality

c) Practice Pistols

Score = For Quality

then…

2) AMRAP the following for 17 min:
20 Lunges
20 Pull-ups (assisted)
20 Burpee Step Over (61cm/51cm)
20 Piked Push-ups
20 Hallow Crunches
20 Bar Dips (assisted)
20 Supermans

Score = Total Reps

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Alwyn and Eva on our NECC 2017 Team final… taking a stroll with some “heavyish” Sandbags!

#eastcapechamps @fitnessbreakthrusa #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit
#reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete
#healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) NECC 2017 – RX Team Event 5 & 6 (To make easier for class pair up!)

Complete the following FT:
9-15-21 BB thruster – worm orientation (70kg/45kg)
9-15-21 Synchro burpees (BB Facing)
80m HS walk (order M1, M2, F1, F2) (10 lengths – 1 rep = 2m)

TC = 7 min (EXTENDED 10 min)

Score = Time/TC plus 1 sec/rep missed

…Straight into…

M1/F1 Complete the following FT:
6-4-2 Low Muscle-up (any)
6-4-2 Snatch (squat) (1 for 1) (70kg/45kg)
24 m Synchro Walking Lunge (sandbag) (60kg/40kg) (3 lengths of 8 m…1 rep = 2 min)

TC = 6 min (EXTENDED 10 min)

Score = Time/TC plus 1 sec/rep missed

Then…

M2/F2 Complete the following FT:
6-4-2 Low Muscle-up (any)
6-4-2 Snatch (1 for 1) (70kg/45kg)
24 m Synchro Walking Lunge (sandbag) (60kg/40kg) (3 lengths of 8 m…1 rep = 2 min)

TC = 6 min (EXTENDED 10 min)

Score = Time/Tc plus 1 sec/rep missed

NB – Low M-up – the bottom of the rings are set to your nose…teams set to the tallest person

then…

2) 4 RFT of:
30 sec L-sit (accumulated time)
30 sec HS Hold – Freestanding, allowed to HS Walk (accumulated time)

Score = Time to accumulate 4 min of holding

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) NECC 2017 – SCALED Team Event 5 & 6 (To make easier for class pair up!)

Complete the following FT:
9-15-21 BB thruster – worm orientation (45kg/30kg)
9-15-21 Synchro burpees
80m Wheelbarrow walk (order M1, M2, F1, F2) (10 lengths – 1 rep = 2m)

7 min cap (EXTENDED 10 min)

Score = Time/TC plus 1 sec/rep missed

…Straight into…

M1/F1 Complete the following FT:
6-4-2 Horizontal Ring Rows (kipping) – vertical Straps (Feet on Box 61cm/51cm)
6-4-2 Snatch (power snatch, OHS allowed) (1 for 1) (45kg/30kg)
24 m Synchro Walking Lunge (sandbag) (40kg/30kg) (3 lengths of 8 m…1 rep = 2 min)

TC = 6 min (EXTENDED 10 min)

Score = Time/TC plus 1 sec/rep missed

Then…

M1/F1 Complete the following FT:
6-4-2 Horizontal Ring Rows (kipping) – vertical Straps (Feet on Box 61cm/51cm)
6-4-2 Snatch (power snatch, OHS allowed) (1 for 1) (45kg/30kg)
24 m Synchro Walking Lunge (sandbag) (40kg/30kg) (3 lengths of 8 m…1 rep = 2 min)

TC = 6 min (EXTENDED 10 min)

Score = Time/TC plus 1 sec/rep missed

then…

2) 4 RFT of:
30 sec Tuck-sit (accumulated time)
30 sec HS Hold – at wall, reverse walk (accumulated time)

Score = Time to accumulate 4 min of holding

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Alwyn on the Clean and Jerk Complex at our Nutritech East Cape Champs 2017 #eastcapechamps #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) NECC 2017 TEAM RX:

Event 4 – Clean & Jerk Complex Speed Ladder
(Complex – Squat clean, 2 Front Squats, 2 Jerks (any) / *Power clean, front squat, 2 FS etc allowed)

Entire Team completes the following Complexes FT…
F1/F2 Complete the following FT:
3 – 3 (50kg)
2 – 2 (65kg)
1 – 1 (80kg)

TC = 8 min

then…

M1/M2 Complete the following:
3 – 3 (80kg)
2 – 2 (100kg)
1 – 1 (120kg)

TC = 8 min

Score = If not completed (kg lifted x reps for total load)
Score = If completed (Tie breaker – lowest time wins)
Tie breaker – time of last round completed!

*Athletes can complete 1 for 1
** Athletes must complete 1 full complex unbroken before moving on! Individual reps do count when scoring but to move on a full complex must be completed unbroken! Restart the complex from the start to improve score!
Scoring – 1 complex = 5 reps so if an athlete complete all 3’s = 15 reps and then fails on the push jerk…score is 15 plus 1 for clean, and 2 for front squat. The full complex must be completed if he or she fails! It must be completed unbroken to move on!

then…

2) Complete the following Chipper FT:
30 Clean (any) and Jerk (any) (61kg/43kg)
400 m Run
30 BB Facing Burpees

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

“LITE” WOD

NECC 2017 TEAM SCALED:

Event 4 – Clean & Jerk Complex Speed Ladder
(Complex – Squat clean, 2 Front Squats, 2 Jerks (any) / *Power clean, front squat, 2 FS etc allowed)

Entire Team completes the following Complexes FT…
F1/F2 Complete the following FT:
3 – 3 (30kg)
2 – 2 (40kg)
1 – 1 (50kg)

TC = 8 min

then…

M1/M2 Complete the following FT:
3 – 3 (50kg)
2 – 2 (65kg)
1 – 1 (80kg)

TC = 8 min (Test time)

Score = If not completed (kg lifted x reps for total load)
Score = If completed (Tie breaker – lowest time wins)

Tie breaker – time of last round completed!
*Athletes can complete 1 for 1
** Athletes must complete 1 full complex unbroken before moving on! Individual reps do count when scoring but to move on a full complex must be completed unbroken! Restart the complex from the start to improve score!
Scoring – 1 complex = 5 reps so if an athlete complete all 3’s = 15 reps and then fails on the push jerk…score is 15 plus 1 for clean, and 2 for front squat. The full complex must be completed if he or she fails! It must be completed unbroken to move on!

then…

then…

2) Complete the following Chipper FT:
30 Clean (any) and Jerk (any) (40kg/28kg)
400 m Run
30 BB Facing Burpees (step-over allowed)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Deane and Anje of our CrossFit Algoa RX Team at the 2017 Nutritech East Cape Champs, on today’s WOD…”GET UP!”

#eastcapechamps @fitnessbreakthrusa #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit
#reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete
#healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) Strict HSPU E2ndMon2ndM for 10 min (5 Rnds) – Rep Max (RM)

Score = Total Reps

then…

2) NECC 2017 TEAM RX Event 5 (Get Up!)

Complete the following FT –

Each M/F Pair completes a round before the next M/F pair completes the next round:
21-15-9-6-3 Synchro TGU standups (24kg/16kg) (i.e. only standup – return anyhow)
21-15-9-6-3 Bar Muscle-ups

TC = 18 min (EXTENDED TC 12 min each pair – 24 min total)

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Piked Push-ups E2ndMon2ndM for 10 min (5 Rnds) – Rep Max (RM)

Score = Total Reps

then…

2) NECC 2017 TEAM SCALED Event 5 (Get Up!)

Complete the following FT –
Each M/F Pair completes a round before the next M/F pair completes the next round:
21-15-9-6-3 Synchro TGU standups (16kg/10kg) (i.e. only standup – return anyhow)
42-30-18-12-6 Seated parrallette Dips (38 cm from top of parallette bar to floor)

TC = 18 min (EXTENDED TC 12 min each pair – 24 min total)

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Brad and Celeste climbing over Fort Frederick via the Cargo Net on the Nutritech East Cape Champs Trail Run/Obstacle course event!

#eastcapechamps @fitnessbreakthrusa #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) CrossFit HQ WOD – Monday 170904 (150514)

Back squat 10-5-3-1-1-1-3-5-10 reps

Score = Sum of Reps x Load

then…

2) NECC 2017 Team (RX) Event 3A – In Teams of 4:

Complete the following FT:
(M1 then M2 then F1 then F2)
21/15 Cal Row OR CLASS SUB 25/20 SDHP (20kg/12kg)
15/12 Cal Bike OR CLASS SUB 200 m Run
9 Burpee BJO – vault allowed (76cm/61cm)
6 Sandbag Cleans (60kg/40kg)
30 DU’s

TC = EXTENDED TC 16 min (4 min each) / 12 min (3 min)

Score = Time/TC plus 1 sec/rep missed

EXTRAS

Please chat to our coaches for extras from T1 of our Competitors Programming!

LITE WOD

1) CrossFit HQ WOD – Monday 170904 (150514)

Back squat 10-5-3-1-1-1-3-5-10 reps

Score = Sum of Reps x Load

then…

2) NECC 2017 Team (RX) Event 3A – In Teams of 4:

Complete the following FT:
(M1 then M2 then F1 then F2)
15/12 Cal Row OR CLASS SUB 20/17 SDHP (16kg/10kg)
12/9 Cal Bike OR CLASS SUB 100m Run
9 Burpee Step Over – vault allowed (61cm/51cm)
6 Sandbag Cleans (40kg/30kg)
30 Single-Unders

TC = EXTENDED TC 16 min (4 min each) / 12 min (3 min)

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Set-up for The Beach at the NECC 2017…comps takes alot of hard work…literally!! Here coach Deane and I, with the #snowleopard, moving over a ton of sandbags a few times, for set-up early on Friday am. Thank you to all our coaches, members and all other helpers who helped over the 5 days with set-up, judging, breakdown etc.!

#eastcapechamps #easterncapemotorgroup #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #crossfitgames #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

NECC 2017 RX Team Event 1: Hundreds Chipper

Complete the following Chipper FT (2 x Men/2 x Women):
200 Partner Wall Ball’s (over yoke) (10kg/7.5kg)
*1x Partner Holds an Airsquat bottom hold (MM/FF Pairs)

180 C2B Pull-up’s
* Partner Deadlift Holds (135kg – 80kg/55kg OR 140kg – 80kg/60kg) (M/F Pairs)

160 Partner Deadlifts (135kg – 80kg/55kg OR 140kg – 80kg/60kg)
*1x Partner Holds a Hang (M/F Pairs)

140 Box Jump Overs (61cm/51cm) (1 for 1 – M/M Pair OR F/F Pair)
*1x Partner Holds HS

120 HSPU’s
*1x Partner Holds HS against another partner

NB – Partition reps as needed!

TC = 30 min (Test time cap – 800 reps x 2s/rep = 26.67 at 2 sec/rep)

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

NECC 2017 SCALED Team Event 1: Hundreds Chipper

Complete the following Chipper FT (2 x Men/2 x Women):
200 Partner Wall Ball’s over yoke) (7.5kg/4.5kg)
*1x Partner Holds an Airsquat bottom hold (MM/FF Pairs)

180 Ring Rows (see standards previous years)
* Partner Deadlift Holds (100kg – 60kg/40kg) (M/F Pairs)

160 Partner Deadlifts (100kg – 60kg/40kg)
*1x Partner Holds a Hang (M/F Pairs)

140 Box Step Overs (61cm/51cm) (1 for 1 – M/M Pair OR F/F Pair)
*1x Partner Holds Push-up (top position)

120 Push Press/Jerk – DB (20kg/10kg)
*1x Partner Holds Push-up (top position)

NB – Partition reps as needed!

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees.  Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image -Mel judging Jono on the NECC Individual Scaled Beach Event – Run, Swim, Burpee, Repeat..

#eastcapechamps #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #crossfitgames #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) /
0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX WOD

1) Tabata the following for 5 min (i.e. 10 Rnds each):

a) TNG Power Snatch (40kg/28kg)

Score = Total Reps

REST 2 min

b) TNG Clean (power) and Jerk (push) (40kg/28kg)

Score = Total Reps

REST 2 min

c) Burpee BJO (61cm/51cm)

Score = Total Reps

REST 2 min

d) C2B Pull-up’s

Score = Total Reps

REST 2 min

e) Thrusters (40kg/28kg)

Score = Total Reps

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Tabata the following for 5 min (i.e. 10 Rnds each):

a) TNG Power Snatch (30kg/20kg)

Score = Total Reps

REST 2 min

b) TNG Clean (power) and Jerk (push) (30kg/20kg)

Score = Total Reps

REST 2 min

c) BB Facing Burpees (step over allowed)

Score = Total Reps

REST 2 min

d) Pull-up’s (assisted)

Score = Total Reps

REST 2 min

e) Thrusters (30kg/20kg)

Score = Total Reps

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – CrossFit Algoa Kids Coach Cindy with Sascha, Rebecca and Taylor, our CrossFit Algoa Kids showing their support at the Nutritech East Cape Champs!

#eastcapechamps #crossfitalgoakids #crossfitalgoa #crossfitgames #crossfitalgoa #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) /
0784517637 (adults)

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) NECC 2017 – RX Individuals Event 4: Muscle-up, Snatch Speed Ladder

Complete the following FT:
10-8-6-4-2 Bar Muscle-ups
5-4-3-2-1 Snatch (squat) (80kg/90kg/100kg/105kg/110kg)/(40kg/45kg/50kg/55kg/60kg)

TC = 11

Score = Time/TC plus 1 sec/rep missed

then…

2) EMOM for 10 min – HS Walk 15 m

Score = Distance achieved out of 150 m

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

NECC 2017 – SCALED Individuals Event 4 Snatch/Muscle-up Speed Ladder

Complete the following FT:
20-16-12-8-4 Ring Rows (Men – bottom of ring at belly button/Women – bottom of ring at sternum)
5-4-3-2-1 Snatch (any) (50kg/55kg/60kg/65kg/70kg) / (20kg/25kg/30kg/35kg/38kg) – equipment guys put on extra weights

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

then…

2) EMOM for 10 min – 45 Opposite shoulder touches in a piked position

Score = Reps achieved out of 450

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Spot Leonard in the Scaled Beach Event – Run, Swim, Burpee, Repeat – at our Nutritech East Cape Champs!

#eastcapechamps @fitnessbreakthrusa #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) Practice Rope Climbing

Score = For Quality

then…

2) NECC 2017 RX EVENTS 5 & 6 (Individuals) – The Nutritech Finals

Complete 2 Rounds of the following FT:
2 Rope Climbs (legless/Leg Assisted) 2.9m (Men start in L-sit /Women start seated but can put feet straight onto rope) – feet/nor any part of body allowed to touch floor!
4 Clusters (Fat Bar – 60kg/40kg)
6 Burpee Box Jump Overs (76cm/61cm) – Allowed to use hands to vault
8 KB Snatch (Hang) – 1 Arm (24kg KB/16kg)

TC (Extended) = 7 min

Score = Time/TC plus 1 sec/rep missed

At 7 min Straight into…

Complete the following FT:
30 C2B Pull-ups
15 Hang Clean & Jerk (Fat Bar – 60kg/40kg)
30 m HS Walk

TC (Extended) = 7 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

“LITE” WOD

1) Practice Rope Climbing

Score = For Quality

then…

2) NECC 2017 SCALED EVENTS 5 & 6 (Individuals) – The Nutritech Finals

Complete 2 Rounds of the following FT:
5 Rope Pulls lying to standing (straight legs)
7 Clusters (Fat Bar – 40kg/25kg)
9 Burpee Box Step Overs (61cm/51cm)
12 m OH Walking Lunge – 1 Arm (16kg KB / 12kg KB)

TC (Extended) = 7 min

Score = Time/TC plus 1 sec/rep missed

At 7 min Straight into…

Complete the following FT:
60 Hanging Knee Raises
15 Hang Clean & Jerk (Fat Bar – 40kg/25kg)
60 Opp Shoulder Touches (76 cm/51cm) – Carry Box (20 at 0m, 20 at 4 m and 20 at 8 m)

TC (Extended) = 7 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Cade, Clarice, Tim and Thando (out of shot), climbing the ridge towards Fort Frederick from the Tramways Building on the Nutritech East Cape Champs Trail Run/Obstacle course event!

#eastcapechamps @fitnessbreakthrusa #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) Back Squat 3-3-3-3-3 (Count sets >80% 1RM)

Score = Load

then…

2) NECC 2017 – THE BEACH:

RX Event 2 – For Time:
21-15-9 Sandbag Cleans (60kg/40kg)
Sandbag carry to HSPU (15 m)
27-21-15 HSPU
Sandbag carry to Clean Zone (15 m)

TC = 15 min (Extended TC)

Score = Time/TC plus 1 sec/rep missed

But NECC Athletes (who competed individuals only) –

Climb the following ladder for 8 min:
3-6-9-12-15-18-21 etc. of…
Airbike (Xebex/Assault) (cal)
Thruster (45kg/30kg)
C2B Pull-ups

Score = Total Reps

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Back Squat 3-3-3-3-3 (Count sets >80% 1RM)

Score = Load

then…

b) NECC 2017 – THE BEACH:

SCALED Event 2 – For Time:
21-15-9 Sandbag Cleans (40kg/30kg)
Sandbag carry to HSPU (15 m)
27-21-15 Push-ups (Men – Toes; Women – Kneeling)
Sandbag carry to Clean Zone (15 m)

TC = 15 min (Extended TC)

Score = Time/TC plus 1 sec/rep missed

But NECC Athletes (who competed individuals only) –

Climb the following ladder for 8 min:
3-6-9-12-15-18-21 etc. of
Airbike (Xebex/Assault) (cal)
Thruster (30kg/20kg)
Pull-ups (assisted)

Score = Total Reps

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees.
Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch